The Legion Weight Loss Calculator is the only weight loss calculator that helps you plan how long you should cut to maximize fat loss and minimize muscle loss and tells you what and how much you should eat to reach your goal. The calculator will tell you exactly how much you should eat every day to lose weight by your goal date, as well as how you set your “macros” (protein, carbs, and fat) to lose fat without losing muscle.
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There are several potential culprits for a lack of weight loss, with the most common ones being:
A bit less than a pound. You’ve probably heard that a pound of fat contains roughly 3,500 calories, which is true. That said, there are two reasons that eating 3,500 calories less than you burn often doesn’t cause exactly one pound of fat loss:
First, when you restrict your calories for fat loss, your body also slightly reduces your energy expenditure. Second, most people make minor errors in tracking their calorie intake and expenditure which cause them to overestimate the size of their calorie deficit. Thus, if you maintain a calorie deficit of 3,500, you can expect to lose a bit less than a pound of actual body fat.
The easiest way to curb hunger when cutting is to make some simple changes to your diet. Assuming you’re eating plenty of protein, the following tips can help you control your appetite:
No. The calories you burn from working out are already taken into account when the Legion Weight Loss Calculator computes your total daily energy expenditure (TDEE), which is what your calorie target is based on.
So, if you eat more to compensate for the calories burned during exercise, you’re just reducing the size of your calorie deficit and thus slowing down your weight loss (or halting it altogether).
Probably not. There’s no great advantage to eating more calories on the days you work out versus eating the same amount every day.
That said, if you’re an intermediate or advanced weightlifter, you might find calorie cycling more enjoyable because your body is more sensitive to a calorie deficit, so to speak, but most people don’t need to bother with this.
The first thing you’ll need is a food scale so you can weigh the foods you eat. While eyeballing portions is better than nothing, it’s too easy to mess up, and especially when you’re aiming for a moderate, relatively small calorie deficit.
From there, you can use a food database like SELF Nutrition DATA, the USDA Food Composition Database, CalorieKing, or an app like MyFitnessPal, MyMacros+, or Cronometer to plan and keep track of everything you eat throughout the day. I also recommend you create a proper meal plan that ensures you can hit your calorie and macro targets eating the foods you like.
Take our short 10-question quiz to learn exactly how to eat to get fit and healthy.
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To quench our piggish lust for grubby profits in the eternal service of the dread lord Mammon?
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Why the $299 minimum purchase amount for free shipping?
To quench our piggish lust for grubby profits in the eternal service of the dread lord Mammon?
Kind of. But not really. Because here's the truth:
Single-item orders are so blasted expensive to ship that we make very little profit on them. And no profits make the bean counters lose their marbles.
But when you order just one more item, it only costs us a few dollars more to ship both of them to you. Add a third item, and it's just a few more shekels to ship.
And that allows us to make a profit. Which keeps the bean counters happier than a hammer in a nail factory.
So, if it pleases your Grace, we humbly request your mercy and patronage notwithstanding the vexing free shipping minimum.
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